Keep the spring in your step

Keep the spring in your step

Top Tips for runners

Out with the cold, in with new (YOU). Longer days and warmer weather usually means one thing for most of us…exercise!

Running outdoors has grown massively in recent years and it’s a form of exercise that everyone can do, no matter our age. Memberships for running clubs are on the rise, and it’s no wonder – they provide great support, motivation and practical advice for beginners and experts AND no expensive gym fees!

Whether you’re a novice at running, or you’re already onto your second pair of running trainers for the year, we often all make similar mistakes! Before you get started, here is some useful advice:

Getting started

1.Buy the right shoes.

Shoes can be an expensive buy, but believe us, they are essential to your running progress – so spend wisely. It will be worth it. Ensure you buy good quality shoes, a pair that fits properly and is designed for the surface you run on most often and more importantly, the biomechanics of your feet. After all, each person’s feet are completely different to the next. It is also worth remembering that shoes have a limited lifespan and it would be advised to replace them after approximately 500 miles depending on how much the shoes have worn down.

2. Make a plan.

It is important to find the right running schedule for you, whether it is in the morning, after work or on the weekends. Consistency is the key. We don’t need to run 3 hours each night in order to see benefits. As little as 20-30 minute runs, 3 times a week can have a significant improvement on your fitness and health. Stick to similar routes so that you can measure your progress easier.

3. Warm-up and Cool down.

This is often the most overlooked part of an exercise plan. However, what we do before and after a run is equally as important as the run itself! To warm-up, simply start with gentle stretches of the legs and back, then move onto a walking or slow jogging pace to get your blood circulating and ease your body into the session. Then, you can up the pace as you feel comfortable. When you have finished your run, DO NOT completely stop. Try walking another 5 minutes to cool down gradually, this will stop your muscles from ceasing up. Then, do similar stretches as your warm-up for your cool down.

4. Stay hydrated.

Dehydration can cause various problems such as tiredness, headaches, reduced coordination, and muscle cramping. Runners need to be aware of how much they drink before, during and after exercise. Water is also good for the recovery of our muscles and aches, so staying hydrated before, during and after will improve your training.

5. Listen to your body

Find a pace that is comfortable for you and listen to your breathing. If you’re not gasping for air, and you can talk while you’re running, your pace is just right. Build up your running time slowly and surely. If you feel dizzy or experience chest pains, stop running immediately, gradually bringing your pace from a walk down to a stop until you feel better. If this is an on-going occurrence, then consult your doctor before you run again.

6. Prevent injuries

The most common running injuries are lower limb injuries to the hip, knee and the ankle. Many of these injuries occur when runners are overtired or have over exerted themselves, so it is important not to overdo things too soon. Runners should consider having a gait assessment to make sure they get the best footwear before they start training, or talk to a Physiotherapist for advice. It is also important to get yourself assessed early if you feel you’ve hurt yourself. The sooner you deal with the problem, the sooner you can get back to training.

7. Have fun

Lastly, have fun! Running can be tiring but it should be enjoyable. So, do it with friends, dogs or even listen to music to help you!

If you have any injuries/queries, or you would like to book treatment with one of our Physiotherapists, you can contact our head office on 01282 453 110 or use our FREE Ask-A-Physio serviceonline and talk to the professionals themselves.

Overall service and treatment is excellent. All staff are extremely helpful and friendly and go out of their way to assist/ offer advice.

10th June 2015

Kayleigh was very helpful and informative, gave great advice on tips and exercises to do at home to help with my back problem. :) E Eddy

6th May 2016

I find the whole experience very friendly and positive, with good results from the treatment. Keep up the good work.

6th May 2016

Excellent staff. Really explained things well and have helped me with my back and shoulder pain. Would highly recommend.

Alan5th January 2017

Friendly staff with a relaxing environment. My treatment was a complete success.

J. Davies5th January 2017

Professional, friendly and has helped so much with pain management. Tracy C

6th May 2016

Unbelievable difference. I would recommend Kate to anybody. She is great at her job I didn't believe I could be back to full fitness again. She explains everything clearly and produces the goods. Thanks Kate

Kate10th October 2014

Friendly staff, competent and consistent treatment! Many thanks for all your help getting me back to the gym :)

Michael C 10th September 2015

Went to the Bolton clinic to try and sort my back out that's in bits from my pregnancy. 2 sessions of acupuncture with Karen seems to have done wonders. Although not perfect it is soooo much better so thanks!!!

Fiona Clarker 10th December 2014

I have always found the the treatment from all your physiotherapists worthy of praise for their compassion and understanding of my issues and have always given me sound advise and treatment. Kate now treats me at Barnoldswick and has made such a positive difference to my wellbeing. When I have visited your Burnley site and

Pam Rebanks10th January 2015

Liz has managed to sort my back issue and improved it far better than it was before my episode flared up. I seriously can't thank them enough… healing hands!

Shane8th March 2017

Physiofusion has improved my weight training and helped solve many issues on the way. David K

6th May 2016

Kayleigh is friendly and professional. Her treatment has been tremendously helpful and I have found her far more effective than previous physiotherapists.

Jen8th March 2017

Very helpful and lovely staff. Very pleased with results and would advise anybody to undergo the acupuncture. It's amazing and relaxing.

6th May 2016

Dear Janet, Many grateful thanks for the special treatment I recieved under your vast knowledge of my `skeleton', and corrected my injury. It was lovely to meet you and I am still smiling :) Enjoy your holiday

Love Dorothy x10th October 2014

I am always made to feel welcome when I am here and I always leave feeling great!

S. Murray5th January 2017

Excellent explanation and care!

Dawn Phillipson10th September 2014

I have attended Physiofusion on a number of occassions both privately and via my health insurance. I have always been dealt with in a very professional manner by all staff. Helen W

6th May 2016

From day one, genuine concern and care has been given. I felt in good hands.

Alison5th January 2017

Excellent care. Liz is a god send. Lovely, caring and brill at her job. All staff helpful phoning for advice etc.

10th June 2015

From the first initial contact through to all visits I have nothing but praise. The staff are friendly and professional and make you feel secure and safe in their hands (literally) I would recommend to anyone.

Martin Asher10th March 2015

Facebook testimonial for Alison Dewhurst Very friendly and warm towards you and really really good at what they do

~Kath Monroe, October 2014~10th October 2014

I have honestly never experienced better service ANYWHERE than I get at Physiofusion. Absolute first class. 10/10 would recommend.

Gillian5th June 2017

The treatment has been effective and my injury has improved significantly. Kate is very infomative and has a friendly manner.

Diane H10th September 2015

The most thorough assessment, treatment and explanation I have ever had - highly recommend.

Christine8th March 2017

The therapist, Caroline is always happy and makes the massaging session very relaxing and calming. Caroline makes you very welcome and at ease. She is a great therapist and has really helped my partner in his recovery from his oedema in his legs and feet. Claire

6th May 2016

Really happy with the physio sessions and the overall quality of care given. A very professional business with that special personal touch.

6th May 2016

I've had three of your therapists and they've all been excellent. When Ive come to explain the problemI've been having they've narrowed it down and have given me the appropriate treatmewnt and stretches that have helped me improve in condition. Well recommended. J Gilleade-Smith

6th May 2016

The service you provide is first class. John Pilling Testimonial

John Pilling10th January 2015

Found the correct treatment for a long term problem. I have a lot of confidence in Liz.

Peter B10th June 2015

I had physio here before with good result, hence I have returned for repeat treatment for a different problem.

6th May 2016

Kate is very good at her job, explains why and what she is doing. The questions I ask are always answered in a way I understand, she is a credit to Physiofusion.

Pam Rebanks10th September 2014

I've had verruca treatments for 2yrs, with little success. After coming to see Tina and following her advice and treatment they are regressing. On her advice I have tried Duct tape and I am very pleased with the results. Tina even managed to source some special design tape as you can see from the pictures

6th May 2016

Kevin is brilliant. Spent a good time having a chat and finding out problems I had with my back that I wasn’t aware of. Told me how this can be prevented and after care advice. Sonia

6th May 2016

I have had two years of therapy before coming for chiropody treatment and have always found the practitioner and receptionist friendly and helpful. I have received explanations I've had treatment for and successful outcomes in each case.

Marylynne Ashmore10th September 2014

The superb staff, facilities and treatment could servce as a benchmark of excellence. Staff strike the right balance between friendly & professional.

Harriet G10th September 2015

Staff always cheerful and friendly and happy to help, great to see positive faces - this has had a positive effect on the treatment I received.

Jacqueline8th March 2017

I am always left feeling better thank when I came in and I feel Liz focuses on progression, not just managing the problem.

Gemma8th March 2017

Karen has cured a problem I have had that a Physio elsewhere failed to. She is incredibly friendly and I highly recommend her.